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Natural Relief for Menopausal Joint Pain

When Covid hit and I couldn’t go into work, I decided to make that time as useful as possible. Not only did I redecorate our kitchen using Wayfair and my mediocre carpentry skills, but I also dove deep into learning more about menopause. In the course I took, I started to realize that some of the joint pain my clients and I deal with could be linked to menopause. I’m noticing more and more women are dealing with joint pain. I live with an autoimmune disease that causes joint pain, which is why I LOVE The MELT Method. But I want to help you whether you’re dealing with joint pain due to menopause, aging or autoimmune issues.


Joint pain is a common effect of aging. Living each day causes dehydration in our tissues and compression in our joints. Some medical professionals believe joint pain is not directly linked to menopause but that lower estrogen levels can lead to osteoporosis and osteoarthritis. Estrogen helps maintain cartilage and other joint tissues as well as reduce inflammation. Once estrogen levels lower in menopause, we may start to feel more joint pain. Most of the time when I talk about dehydration, I'm referring to connective tissue which becomes dehydrated from daily living. Dehydration from not drinking enough water can also increase joint pain. Whether it's dehydrated connective tissue or lack of the fluid you consume, both can be culprits in joint pain. Click here to read more about menopausal joint pain on PubMed.

Tips to Reduce Joint Pain Naturally

Does this mean that once in perimenopause or menopause we have to live with daily aches and pains? Not necessarily. There’s so much we can do to help ourselves alleviate pain. Plus, everything I’m listing below not only helps to reduce or alleviate pain but will also help your whole body. Treating our body as a whole, physically, mentally and emotionally will help us live with less aches and pains and more joy and vitality in our later years.

  1. Eat an anti-inflammatory diet including omega 3’s from fish especially cold-water fish like wild salmon, mackerel, trout and sardines. For vegetarians, include flax seed, chia seeds and organic soybeans. Several studies show that fish oil may reduce joint pain, increase cardiovascular health and reduce the need for NSAIDs. Cruciferous vegetables like broccoli, cauliflower, brussel sprouts and kale are high in antioxidants, vitamins and fiber. Fruits like berries are high in flavonoids that can help turn down inflammatory responses in the body. Check out my recipe for my Peanut Salmon Bowl below. It’s delicious and loaded with anti-inflammatories.

  2. Stay hydrated. When your body is dehydrated it has to work hard just to keep your vital organs functioning. If you have lived in a constant state of dehydration and you incorporate more water into your day, you may start to notice less aches and pains. Aim for half your body weight in ounces.

  3. Get movement every day. Yes, exercise is important, but moving throughout the day is also critical. Our bodies were built to move. If you have to sit for long periods due to work or travel, take moments throughout the day to stretch, walk a flight of stairs or just bend, stretch and rotate your body. Build muscle. Strength training doesn’t have to be complicated. Click Here to read Tips To Build Muscle in Midlife. Get some form of gentle cardio in 4-5 days a week. Walking, cycling and dance can all be low impact but help to keep your muscle and bones in good shape.

  4. De-stress. Studies show that women in perimenopause and menopause who are dealing with stress or depression can suffer more from joint pain than women who are not. Find ways to destress and have fun. Laughter is one of the best medicines. Spending time with friends and loved ones, watching a funny movie or reading a good book are all simple ways to improve your mood. If you struggle with depression or anxiety talk to your healthcare provider.

  5. Learn to MELT! If you have not experienced The MELT Method, you’re missing a key component to natural joint pain relief. I’ve been teaching MELT for over 10 years and I have experienced first hand both for myself and my clients how care for our neurofascial system can relieve aches and pains. Click here to sign up for my next monthly MELT Zoom Workshop on Saturday October 28th at 12 noon CST. We’ll be doing a sequence to both calm the nervous system, destress and help decompress our joints.

I created The 6 Pillars of Wellness to be a holistic approach to health and wellness, a way for women to empower themselves to enjoy better health, less pain and a vibrant second half. It’s a holistic lifestyle that will give you the results and the life you’ve been wishing for. It's not a rigid diet or exercise program where I tell you what to do and what to eat. We work together to find what’s best for you so you can build a new lifestyle where you'll enjoy more self-confidence

, your best health and wellness and feel good! Email me at and we’ll set up a time to chat. There is never an obligation to work with me. Setting up a time to talk will let us find what it is you really want and if I can help you make the changes you need to get there.

Peanut Salmon Bowl Recipe

This recipe makes 2 servings. I have one for dinner then pack the rest for lunch the next day. It’s good cold too.

Peanut Sauce

¼ cup peanut butter

1 TBSP Low Sodium Tamari or Soy Sauce

1 TSP Rice Wine Vinegar

Squeeze of fresh lime juice, if you have it

1 garlic clove, minced

1 TBSP fresh ginger, grated

Dash of chili pepper flakes

1-2 TSP warm water

Place all ingredients in a jar and shake well. If peanut butter is hard to incorporate, microwave for 10 seconds to soften. Mix with a fork to incorporate the peanut butter.

For Bowl

1 cup quinoa, rinsed and drained

2 cups water

6-8 ounces salmon

2 TSP olive oil

Salt and pepper

Broccolini or broccoli

Cucumbers, sliced

Sweet Potato, microwaved, peeled and cut into squares

Preheat oven to 425. Rinse salmon, pat dry. Place on an oiled baking sheet or piece of parchment paper on a baking sheet. Sprinkle with olive oil and salt and pepper. Roast in oven till desired doneness.

Follow directions on the package or place quinoa in a pot with water, bring to a boil and simmer till liquid is absorbed. Let sit for 5 minutes and fluff with a fork.

Steam broccolini or broccoli till desired doneness. Toss a scoop of quinoa in a little sauce and place in a bowl. Place half a piece of salmon on top. Place veggies around the salmon and drizzle a little more sauce over bowl.

Time saving tip- While I'm making my bowl for dinner, I place the rest in a to-go container for lunch the next day. #cookonceeattwice








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